Gain weight healthily

vicky210392

Hello

I would like to put on some weight, because I want to add muscle and not look so skinny.
I do crossfit 3 or 4 times a week and try to incorporate as much protein in my diet as I can (drink protein shakes after my workout and eat a lot of eggs and chicken as well). I have struggled with an eating disorder so the issue of actually putting on weight freaks me out a little bit.
I would really appreciate any advice or tips you guys have!

ldwatene

Sounds like your diet is on point. Assuming you are eating at maintenance currently. To add some muscle you'll want to start lifting weights a few times a week if you can. Also set your calorie goal above maintenance by about 300 to start and use those extra calories for good carbs and a bit of extra protein about an hour before your workout. See how you go for a few weeks and adjust from there.

psuLemon

vicky210392 wrote: »

Hello

I would like to put on some weight, because I want to add muscle and not look so skinny.
I do crossfit 3 or 4 times a week and try to incorporate as much protein in my diet as I can (drink protein shakes after my workout and eat a lot of eggs and chicken as well). I have struggled with an eating disorder so the issue of actually putting on weight freaks me out a little bit.
I would really appreciate any advice or tips you guys have!

Well you don't need to eat a ton of protein, roughly only 1g per lb and that is even at the top end of the spectrum. And you don't have to eat a ton of eggs and chicken.... just need to eat foods you enjoy. If you want to gain weight in a healthy manor, than a small surplus, resistance train and eat whole foods.

livingleanlivingclean

ldwatene wrote: »

Sounds like your diet is on point. Assuming you are eating at maintenance currently. To add some muscle you'll want to start lifting weights a few times a week if you can. Also set your calorie goal above maintenance by about 300 to start and use those extra calories for good carbs and a bit of extra protein about an hour before your workout. See how you go for a few weeks and adjust from there.

I'm not sure how you determine her diet "is on point" when all she mentions eating is protein!

OP, try and avoid the scale and go by looks, measurements, calipers etc. Putting on muscle will lead to weight gain, and likely a small amount of fat gain - this may be a good thing for you if you want to achieve a different look. Eating more carbs, which is a good idea when you're training, will also lead to a bit more water weight.

Rusty740

If you want to put on a bit of weight, try shifting from crossfit to straight up weight lifting with a structured full-body program.

trigden1991

Rusty740 wrote: »

If you want to put on a bit of weight, try shifting from crossfit to straight up weight lifting with a structured full-body program.

Or just eat more. You don't need to change your lifestyle to gain weight, you just need a calorie surplus.

DancingMoosie

Small surplus so you don't gain too much fat. Keep progressing with your lifts.

Muscle_for_Fitness

Just work to find your maintenance calories (may take some trial and error) and eat 150-200 calories over that. Just get 1 g/lb lbm of protein to help build muscle as well.